Kombucha. The elixir of life!

I have been obsessed with these guys for several months now. I love the tangy effervescent taste! Kombucha is a fermented tea.  For centuries it has been touted as the 'elixir of life'.  It's teaming with probiotics, antioxidants, helps support the immune system, has cancer fighting properties, may increase energy, improves digestion, and is extremely neutralizing in the body (which is a good thing!).  I drink half a bottle a day and love every flavor! Synergy isn't the only brand of course but it is my fave;)

Some dislike the vinegar-ey (technical term:) ) tartness. But if you can find one you like, and with the plethora of brands and flavors you're bound to, your health will thank you.  I've even noticed a dramatic difference in my skin since I've been drinking this golden elixir daily.  I'm telling you, this stuff is a must addition to your healthy diet!

What are your favorite flavors or brands? Let me know!

XO  Joy

Kale vs Spinach

Kale and spinach

I get asked often, "which is better for me, kale or spinach?".  My answer is always both!  As with all vegetables and fruits, each has its own nutritional make-up that contain more vitamins or minerals than the other BUT they area ALL great for you! That is why I always stress to eat a variety of fruits and veggies.  Don't stick with your usual favorites and ignore the rest.  Sure there are some you may not like the taste of no matter how you serve them.  And that's ok!  But keep looking.  Variety is key.  As for the 'show down' between kale vs spinach, I will say this...spinach packs a protein punch that kale just can't compete with (spinach has virtually double the protein per serving than kale).  But kale contains 1/3 to 1/2 more vitamin C, vitamin A, and vitamin K than spinach.  So eat both.  Here are a couple of highlights and comparison between these amazing greens:

• Each pack roughly 40 calories per cup cooked (that's it!!)
• Kale packs ~10% of your daily requirements for 7 different nutrients
• Spinach packs ~10% of your daily needs for 17 different nutrients
• Both are delicious raw or cooked and in smoothies
• Both contain protein (although almost double in spinach) which helps you feel full longer
• Both are packed with phytochemicals 
• Both packed with fiber
• Both contain a decent amount of calcium

So let's stop comparing these two and crown them both winners!! Variety and balance.  It's the key to health and wellness!

XO  Joy

Portion Size Confusion....

Clients ask me all the time, "How many calories should I eat to lose weight?  Or maintain weight?" and although there is an equilibrium that needs to be maintained in order to lose/gain/maintain, I don't like the tedious task of counting calories.  For myself or my clients.  I will absolutely take a snap shot of what their body needs are after a thorough intake and evaluation and I do give them guidelines on how many calories a day are required to get them to their goals.  But I stress that they are guidelines. Life is to be lived and spending time counting every morsel you put in your mouth is no way to live life!  I feel that society (companies wanting your money in particular) make nutrition and health harder than it is.  I have helped clients break through weight loss plateaus by designing plans that had them losing 2+ pounds in one week.  But that isn't what my focus is or where my passion lies.  It's teaching my clients how to live a healthy lifestyle rather than knuckle their way through a diet, boot camp, or fad.

In my health coaching practice I've found the three most common things that help my clients achieve their goals are;

1. Nutrition and wellness education
2. Teaching proper portion size and healing foods specific to their body type
3. Partnership (they know I'm in this with them to cheer them on every step and guide them when they need it)

It's important to learn and know your body.  Pay attention to how foods feel to your digestive system. Do you feel sluggish after certain foods?  Or have indigestion?  Or nausea? These are all signs your body is giving about the foods you consume.

As for portion size, you can memorize the charts you find on the internet showing a deck of cards for protein, dice for 1oz of cheese, etc. but I find even that a little annoying. Here are a couple tips on portion sizing that, if you follow, are sure to get you some results even if subtle.  BUT it still matters what you're eating!  You can't use "proper portion size" recommendations while eating fast foods and junk still expecting to achieve health and wellness.  But you already know that ;)

• Use a 9-10" plate (if plate is bigger just don't fill it completely)
• Fill half your plate with vegetables
• Fill 1/4 plate with healthy protein
• Fill 1/4 plate with whole grain or healthy carbs
• If you're not using a plate and it's a quick snack; always have protein source with a vegetable or fruit and use your fist as the serving size guide 

Achieving health is not a difficult task.  It just requires desire from within and consistency until new habits become your new way of being.  But it can be done.  EVERYONE is capable of change.

XO   Joy

Root Vegetables

Beautiful root vegetables

Other than carrots or maybe radishes, root vegetables tend to be overlooked.  Some seem difficult to work with or we're just plain not sure how to cook them.  These humble but hearty veggies are a delicious way to increase nutrient density to any meal.  And because they're root vegetables, they help to maintain balance in your root chakra (see 'Nutrition For Chakra's' post for more info).  

Root vegetables are low in calories, excellent source of fiber (which helps control blood sugar, prevents certain cancers, and heart disease, promotes a healthy gut, and increases satiety). Many root vegetables are also packed with vitamin C, vitamin A, potassium, vitamin k, and phytonutrients.  Some taste better raw while other are best steamed, roasted, sauteed, or baked.  

Below is a list of some root vegetables:

• Turnips; mild nutty flavor--mash, puree, stir-fry, or eat raw in salads
• Radish; mild peppery flavor--usually eaten raw, put in ice water first for an hour to add crispness, high in folate and potassium
• Parsnip; sweeet flavor--usually boiled and mashed, excellent source of fiber and folate
• Jicama; sweet nutty flavor--can be baked, broiled, or steamed, good source of fiber and vitamin C
• Beets; mild flavor--cook variety of ways, major cancer fighting benefits and packed with potassium and folate
• Carrots; mild flavor--eaten cooked or raw, do not store near apples which can give them a bitter taste due to a gas the combo emits
• Celery root (Celeriac); has a celery/parsley taste-- packed with vitamin K, calcium, and potassium, use in soups or stews

This fall step out of your usual rut at the grocery store and try a root vegetable you've never had before!  The produce aisle is filled with hidden gems.  You just have to look...and try!

Now...

Where is your attention?

Are you here now?

Or are you thinking about yesterday? Or errands to run later?

When our attention is chronically on the past or future, we miss the blessings and opportunities that are placed in front of us in the now.

Write a list down of things that preoccupy your thoughts so you can let them go.

Then be present.

Be here NOW.

And witness the opportunities and blessings that cross your path each day. 

You can't "see" them if you're looking behind or beyond.

Nutrition For Your Chakra's

Everything is energy.  Light can be traced down to the photon (a quantum particle of light).  Light IS energy.  Energy vibrates at different frequencies or speeds.  Stay with me on this because what I'm leading into has everything to do with nutrition, your body, and your health.

All colors on the spectrum vibrate at different rates.  The visible light spectrum (colors that can be seen by our eyes) vary from red to violet and increase in energy along a spectrum.  Red being 'slower' and longer wavelength to violet being shorter 'faster' wavelengths.  Energy!  I have said before how eating certain foods can help with balancing our chakras (also color associated energies).  Here's how;

Flowers, fruit, vegetables all develop their associated colors because those are the rays that they can absorb (the energy of that color).  So they inherently contain that energy frequency.  Are you starting to see the picture and get why I say eat for your chakras?  For example, let's say you've been feeling anxious, confused, maybe a little achey.  I would suggest increasing your intake of root vegetables, eat red foods like raspberries, strawberries, and increase your protein intake.  Why?  Because those symptoms are associated with in imbalance of your root chakra so including or increasing the foods I mentioned above can help balance your root chakra.  Here's another example, you've noticed you're having trouble communicating (whether scared to or can't find the words), your always tired, or extra hyper, maybe you've started having issues with stress in your neck, face, or tension headaches.  I would suggest eating foods that have a high water content, maybe adding soups to your diet, fruits/veggies, 100% juices (fruit and vegetable), as well as using sea salt (not table salt) and eating blueberries, blackberries, purple potatoes.  This is because based on the symptoms, the throat chakra (or 5th chakra) seems to be unbalanced and the foods I mentioned above would support its balance through nutrition.

I am not stating that nutrition is the only way to balance the chakras.  That is multi-layered.  But I am saying that through nutrition you can maintain balance or it can be a catalyst for balance.  Nutrition is the key to physiological health and wellness.  You can workout, practice yoga, and meditate but if you have poor substandard nutrition habits all that work is in vane.  We are multidimensional energy beings and because of that you can't acknowledge and nourish one area of your being and expect the whole to be well.  Address it all.  It's the only way to achieve optimum wellness.  And nutrition is an integral part of that.

XO  Joy

*Any serious symptoms or health conditions should be looked into by a doctor.

Breakfast Fuel

A great breakfast and pre-workout fuel! Gluten-free toast, organic peanut butter, and banana.

• Under 250 calories
• 9 grams/protein
• Packed with vitamins and minerals like B vitamins, calcium, magnesium, and phosphorus. This mineral combo is great to ward off muscle cramps during a workout. And don't forget to wash it down with some lemon water!